http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule
Norcal - May 30-June1
CrossFit Games
July 23 - 28, 2013
Stub Hub Center
Carson, CA 90746
Warm up- stay under 55%
4x1 snatch complex
MS + HHS + OHS
Barbell:
7x2 HS from boxes at the knees at 80%, rest 60
Strength:
a) 3x6 pendlay row, rest 45
b) 3x20 front rack lunges, rest 45
c) 3x8 weighted dips, rest 45
Conditioning: Outlaw 140113
10 minutes to complete-
4 rounds of:
15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.
Gymnastics:
10 min HS walk practice
7 hollow rocks for every 3 attempts
moved to school this weekend, finally in an actual box.
ReplyDeletewww.crossfitlionheart.com
Barbell:
7x2 HS @ 115#
Strength:
rows @ 155#
FS 5x5 @ 175 (new box programs str, this was todays, figured i'd make up some FS from missing the weekend.)
ring dip negatives
cond:
http://www.crossfitlionheart.com/tuesday-january-14/
2 Rounds for Max Reps - 167 reps
1 min Air Squats
1 min Ring Rows
1 min Goblet Squats - 24kg
1 min KB Swings - 24kg
90 sec rest
gymnastics: got to gym late, no time
Good stuff - glad to see you found a box.
DeleteSnatch: 155x2, 165x5
ReplyDeleteStrength
a) pendlay row: 185
b) front rack lunges: 165, 175x2
c) dips: 35, 53x2
Cond:
3 rounds, 20 reps
Snatch: 130#
ReplyDeleteStrength
a) pendlay row: 185
b) front rack lunges: 135
c) dips: 65#
Cond:
Skip; doing it Wednesday
Snatch - 155x2, 165x2, 170x3
ReplyDeleteStrength:
a) 185
b) 135
c) 53
Conditioning:
13 burpees
Snatch: 145
ReplyDeleteStrength
a) pendlay row: 185
b) front rack lunges: 115, 125x2
c) dips: 35
Conditioning:
2 rounds + 30 reps
Conditioning (did it Thursday, 1/15/2014)
ReplyDelete3 rounds + 7 sto